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Ukukhuluphala
nokukhulelwa
UKUKHULELWA
NGABE NGIKHULUPHELE?
U-Preethi Mistri uthi ukuze wazi ukuthi ukhuluphele, kufanele wenze lokho odokotela nochwepheshe bokudla okunempilo abakubiza ngeBody Mass Index (BMI).
Uyibala kanje:
1. Phindaphinda ubude bakho (ngamamitha). Isibonelo, uma ubude bakho bungu-1,6m, kuzoba ngu-1,6 x 1,6 = 2,56.
2. Hlukanisa isisindo sakho (ngama-kilo) ngesamba ositholile. Isibonelo, uma isisindo sakho singu-110kg, kuzoba ngu-110/2,56.
3. Impendulo ngu-42,9. Wenze ube yinani eliphelele elizokunika iBMI ka-43.
I-BMI ka-25 kuya ku-30 isho ukuthi ukhuluphele kanti uPreethi uthi engaphezulu kuka-30 isho ukuthi ukhuluphele ngokweqile.
Izinto okumele uzazi uma ungumama okhulelwe nokhuluphele
UKUKHULELWA kushintsha umzimba wakho, kanti uma ukhuluphele ukhulelwe lezo zinguquko zingaba yinselelo enkulu. UDkt. Tom Mokaya, owelapha izifo zabesimame uthi zimbili izinto abesimame abakhuluphele okumele baziqaphele uma bekhulelwe:
I-GESTATIONAL DIABETES
Lolu wuhlobo lwesifo sikashukela oluphatha abesimame abakhulelwe bengakaze babe nalo phambilini, luphela emva kokubeletha.
Lungenza ukuba ingane ibe nkulu ungakwazi ukubeletha ngendlela ejwayelekile ngokukaDkt. Mokaya.
I-HIGH BLOOD PRESSURE
Udokotela Mokaya uthi ukukhuluphala kwandisa amathuba okuba ne-high blood pressure uma ukhulelwe.
Ngenxa yalokho ungaba nesifo sokuwa uphathwe yizinso, konakale isibindi namaphaphu.
Uma iBP yakho ikhuphuka ngesikhathi ubeletha, ungaphathwa yi-stroke ingane yakho ingalitholi kahle igazi, kudingeke ukuba uhlinzwe ngokushesha.
Sukuma ngokushesha
Uma ukhuluphele bonana nesisebenzi sezempilo ngokushesha uma uthola ukuthi ukhulelwe uqinisekise ukuthi uhlolwa ushukela, iBP nomchamo ngokukaDkt. Mokaya.
Lokhu kuhlolwa kuzokhomba ukuthi uphila kanjani uma usukhulelwe ngokuchaza kwakhe.
Gada isisindo sakho
Nakuba abesimame abanesisindo esikahle isisindo sabo singakhuphuka sibe phakathi kuka-11kg no-16kg uma bekhulelwe, uDkt. Mokaya wexwayisa ngokuthi akufanele sibe ngaphezululu kuka-15kg.
Kodwa uPreethi uthi ungazami ukwehlisa isisindo uma ukhulelwe.
"Wukudla ukudla okunomsoco okumqoka kakhulu uma ukhulelwe," kusho yena.
Ukudla okunempilo
U-Preethi unalezi zeluleko ezilandelayo mayelana nokudla ngendlela efanele:
Nciphisa ekudleni okunosawoti, okuthosiwe nokunamafutha, okunoshukela (njengoshokoledi, amabhisikidi, amakhekhe no-ice-cream).
Zama ukuxuba ukudla okwakha umzimba nokunika amandla. (bheka i-panel yethu yoKudla Okukahle)
Yidla ukudla okungamaqoqwana amancane njalo.
Zivocavoce
Kuthiwa kuhle ukunyakazisa umzimba ngokuhamba - kodwa ochwepheshe bathi khuluma nodokotela wakho kuqala.
Imithi
Ukuvakashela emtholampilo kumqoka uma ukhuluphele ngoba isisindo sakho singagadwa unikwe imithi efanele uma kunesidingo. [z]
Indaba: Ntokozo Maseko
UKUDLA OKUKAHLE
U-Preethi Mistri onguchwepheshe wokudla okunomsoco unalezi zeluleko:
Abesimame abakhulelwe badinga ukudla okwakha umzimba okunjengenyama, inhlanzi
nobhontshisi owonyisiwe.
Kuhlanganise nokudla okunika amandla okunjengepapa, irayisi, isitambu namazambane
noma ipapa nenkukhu.
Ungakhohlwa yizithelo nemifino ebomvu, eluhlaza ne-orange enjengethanga, i-squash, isipinashi, ukherothi, u-green beans ne- cauliflower.
Uyayidinga ne-calcium esemikhiqizweni yezidlo zase-dairy ezinjengamasi.
UKUBHEKANA NABASEBENZI BEZEMPILO
Njengowesimame okhulelwe kujwayelekile ukugada ukuthi izidingo zakho ziyabhekelwa uthola nokuhlonishwa ngokwe-pregnancy.about.com. Ungakhohlwa yilesi seluleko ukuze unikwe isithunzi esikufanele uma ubhekene nabahlengikazi kanye nodokotela abanempatho embi:
Khuluma ngezinto ezikuphatha kabi kunokulinda kuze kwenzeke into embi ngaphambi kokuthatha izinyathelo.
Uma ukhombisa umhlengikazi noma udokotela ukuthi awunamahloni ngesisindo sakho kuzoba lula ukuthi bakhulume nawe ngaso.
Uma ubona ukuthi uzosaba ukukhuluma nabahlengikazi basemtholampilo, hamba nomuntu ozokusiza. Angakunika isibindi aqinisekise ukuthi okhala ngako bayakuzwa abasebenzi bezempilo.
Thembela emalungelweni akho. Ungawabekezeleli amagama aziswana afana nathi "s'dudla" noma "mafutha". Cela ukusizwa omunye umhlengikazi noma ucele u-supervisor uma ungaphathwanga kahle.
